‘It is not fat that makes you FAT, its SUGAR’
We are really fond of sugar. When it comes to health, sugar has a mixed reputation. Sugar is found in all carbohydrates-containing foods, such as fruits and vegetables, grains, and dairy. It’s fine to eat complete meals that include natural sugar. Dairy foods contain protein and calcium, whereas plant foods include fiber, vital minerals, and antioxidants. Because these foods are slowly digested, their sugar provides a consistent flow of energy to your cells. A high-fiber diet, which includes fruits, vegetables, and whole grains, has been demonstrated to lower the risk of chronic diseases like diabetes, heart disease, and certain malignancies.
Excessive added sugar consumption can raise blood pressure and chronic inflammation, both of which are pathological routes to heart disease. Excess sugar consumption, particularly in sugary beverages, promotes weight gain by deceiving your body’s appetite-control mechanism into turning off since liquid calories are not as fulfilling as solid meal calories. This is why sugary beverages make it easier for people to add extra calories to their usual diet.
What is the proper quantity of added sugar if 24 teaspoons per day is too much?
Sugar isn’t an essential nutrient in your diet, thus it’s difficult to say. The Institute of Medicine, which establishes Recommended Dietary Allowances, or RDAs, hasn’t given sugar a formal number.
On the other hand, according to the American Heart Association, men should drink no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. That’s about the same quantity as a 12-ounce drink can.
Reading food labels is one of the most effective ways to keep track of your sugar intake. Look for the following names to identify added sugar and attempt to avoid or reduce the amount or frequency of meals that contain it:
- Brown sugar
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High-fructose corn syrup
- Honey
- Invert sugar
- Malt sugar
- Molasses
- Syrup Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).
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